Luyini I-Vitamin D Milk Ekulungele?

-Delile

• Izidingo zikavithamini D
• Kungani ubisi lungezwe uvithamini D
• Izinzuzo zikaVitamin D
• Kunganciphisa ingozi yesifo senhliziyo
• Kunganciphisa ingozi yomdlavuza
• Vitamin D kanye nezifo ezizimele
• Inani likavithamini D obisini
• Okubalulekile

Lapho uthenga ibhokisi lobisi, ungaqaphela ukuthi eminye imikhiqizo isho ngaphambili kwelebula ukuthi iqukethe uvithamini D.

Eqinisweni, cishe lonke ubisi lwenkomo olunamathiseliwe, kanye nemikhiqizo eminingi yezinye izindlela zobisi, ine-vitamin D eyengeziwe. Kuyadingeka ukuthi kufakwe kuhlu kwilebula yesithako kepha hhayi ngaphambili ngaphambili kwekhathoni.

UVitamin D unezinzuzo eziningi ezibalulekile zezempilo, futhi ukuphuza ubisi oluqinile lukavithamini D kuyindlela elula yokusiza ukuhlangabezana nezidingo zakho.

Lo mbhalo ubuyekeza ukuthi kungani ubisi oluningi lungeze uvithamini D nokuthi kungani lokho kungaba kuhle kuwe.

Izidingo zikavithamini D

I-Daily Value (DV) enconyelwe i-vitamin D ingamayunithi angama-800 amazwe (i-IU), noma ama-mcg angama-20 ngosuku kubo bonke abantu abadala nezingane ezingaphezu kweminyaka engu-4 ubudala. Ezinganeni ezineminyaka engu-1-3, kungu-600 IU noma u-15 mcg ngosuku (1).

Ngaphandle kwezinhlanzi ezinamafutha njenge-salmon, equkethe i-447 IU ku-3-ounce (85-gram), ukudla okumbalwa kakhulu yimithombo emihle kavithamini D. Esikhundleni salokho, uvithamini D omningi wenziwa emzimbeni wakho lapho isikhumba sakho sivezwa elangeni (2).

Abantu abaningi abahlangabezani nezincomo zikavithamini D. Empeleni, olunye ucwaningo luthole ukuthi ama-25% abantu baseCanada abahlangabezani nezidingo zabo ngokudla kuphela ().

Abantu abahlala ezindaweni ezisenyakatho lapho ukukhanya kwelanga kunqunyelwe ebusika, kanye nalabo abangachithi isikhathi esiningi elangeni, bavame ukuba namazinga aphansi egazi likavithamini D (,).

Ezinye izinto, njengokukhuluphala noma ukukhuluphala, ukungasebenzi, nokuba nezinguquko ezithile zofuzo, nakho kungakubeka engcupheni yokuba namazinga aphansi kavithamini D ().

Ukuthatha isengezo nokudla okunezivikelo eziqinile njengobisi lukavithamini D kuyizindlela ezinhle zokukhuphula izinga lokudla kanye nelevithamini D.

Uthola uvithamini D ekushisweni yilanga nokudla kwakho. Kodwa-ke, abantu abaningi abalitholi inani elinconyiwe ekudleni kwabo. Ukudla ukudla okuqinisiwe njengobisi lukavithamini D kungasiza ukuvala igebe.

Kungani ubisi lungezwe uvithamini D

Kwamanye amazwe, kufaka phakathi iCanada neSweden, uvithamini D wengezwa obisini lwenkomo ngokomthetho. E-United States, ayigunyaziwe, kodwa abakhiqizi abaningi bobisi bayengeza ngokuzithandela ngesikhathi sokucubungula ubisi ().

Kungezwe obisini lwenkomo kusukela ngeminyaka yama-1930 ngenkathi lo mkhuba usetshenziswa njengenyathelo lezempilo lomphakathi lokunciphisa ama-rickets, okudala ukukhula okungafanele kwamathambo nokukhubazeka ezinganeni ().

Ngenkathi ubisi lungaqukethe ngokwemvelo uvithamini D, ngumthombo omuhle we-calcium. Lezi zakhi ezimbili zomzimba zisebenza kahle ngokubambisana, njengoba uvithamini D esiza ukumunzwa kwe-calcium emathanjeni akho, ngaleyo ndlela kusize ukuwaqinisa.

Ukuhlanganiswa kwe-calcium novithamini D nakho kusiza ukuvimbela nokwelapha i-osteomalacia, noma amathambo athambile, ahambisana namarikethi futhi angathinta abantu abadala asebekhulile (,).

Ukuphathwa Kwezokudla Nezidakamizwa (i-FDA) kuvumela abakhiqizi ukuthi bengeze kufika ku-84 IU ngama-ounces angu-3.5 (100 amagremu) ka-vitamin D3 kuwo womabili ubisi lwenkomo kanye nezinye izindlela zobisi ezisekelwe ezitshalweni ().

Ukuphuza ubisi lukavithamini D kwandisa inani labantu abathola uvithamini D futhi kuthuthukisa amazinga kavithamini D egazini ().

Ucwaningo eFinland, lapho ubisi lukavithamini D beluphoqelekile kusukela ngo-2003, luthole ukuthi abaphuza ubisi abangama-91% banamazinga kavithamini D noma ngaphezulu kuka-20 ng / ml, okubhekwa njengokwanele ngokwe-Institute of Medicine (,).

Ngaphambi komthetho wokuqinisa, ama-44% kuphela ayenamazinga afanele kavithamini D (,).

Ubisi lukavithamini D luthuthukiswa novithamini D ngenkathi kucutshungulwa. Le vithamini yengezwa ngoba isebenza ne-calcium ebisi ukuqinisa amathambo akho. Ukuphuza ubisi lukavithamini D nakho kungasiza ukukhulisa amazinga akho kavithamini D.

Izinzuzo zikaVitamin D

Ukuphuza ubisi oluqukethe kokubili i-calcium nevithamini D kunconywa njengendlela yokuqinisa amathambo akho nokuvikela ama-rickets ne-osteomalacia ().

Kodwa-ke, izifundo ezinkulu azibonisi ukuthi kuyasiza ukuvimbela i-osteoporosis, ebonakala ngokuncipha kwamathambo, noma ukuphuka kwamathambo kubantu abadala asebekhulile (,).

Noma kunjalo, ukuba namazinga aphezulu kavithamini D kuxhunyaniswe nezinzuzo ezibalulekile zezempilo - futhi kunweba ngaphezu kokuthuthuka kwempilo yethambo.

Uvithamini D uyadingeka ekukhuleni okufanele kwamaseli, ukusebenza kwemisipha nemisipha, kanye namasosha omzimba anempilo. Kuyasiza futhi ukunciphisa ukuvuvukala, okucatshangwa ukuthi kufaka isandla ezimeni ezifana nesifo senhliziyo, isifo sikashukela, izifo ezizimele, nomdlavuza (2).

Ucwaningo oluqhathanise amazinga kavithamini D nobungozi besifo lukhombisa ukuthi ukuba namazinga aphansi egazi likavithamini kuxhumene nengozi ephezulu yezifo ezinhlobonhlobo ezinhlobonhlobo, kuyilapho ukuba namazinga anele noma aphezulu kubonakala kungadala ubungozi obuncane ().

Kunganciphisa ingozi yesifo senhliziyo

Ingcuphe enkulu yesifo senhliziyo iqoqo lezimo ezaziwa njenge-metabolic syndrome. Kubandakanya umfutho wegazi ophakeme, ukumelana ne-insulin, isisindo esingeqile esiswini, ama-triglycerides aphezulu, ne-cholesterol ephansi ye-HDL (enhle).

Abantu abanamazinga aphezulu kavithamini D bavame ukuba nesifo semetabolism esibi kakhulu kanye nengozi ephansi yesifo senhliziyo ().

Ngokwengeziwe, amazinga aphezulu kavithamini D axhunyaniswa nemithambo yegazi enempilo ().

Ucwaningo olwenziwe kubantu abacishe babe ngu-10 000 luthole ukuthi labo abathole uvithamini D omningi kwizithasiselo noma ekudleni - kufaka phakathi ubisi oluqinisiwe - babenezinga eliphakeme levithamini, ukuqina okuncane emithanjeni yabo, kanye nomfutho wegazi ophansi, i-triglyceride, namazinga e-cholesterol ().

Kunganciphisa ingozi yomdlavuza

Ngoba uvithamini D ubamba iqhaza elikhulu ekwehlukanisweni kwamaseli okunempilo, ukukhula, nokukhula, kucatshangwa ukuthi nakho kungadlala indima enkulu ekuvimbeleni ukukhula kwamangqamuzana omdlavuza.

Ucwaningo olubheke amazinga kavithamini D nobungozi bomdlavuza kubantu besifazane abangama-2,300 abaneminyaka engaphezu kwengama-55 bathola ukuthi amazinga egazi angaphezu kuka-40 ng / ml ahlotshaniswa nengozi ephansi engama-67% yazo zonke izinhlobo zomdlavuza ().

Ngaphezu kwalokho, ososayensi base-Australia abalandela abantu abadala abangama-3,800 iminyaka engama-20 bathole inzuzo efanayo ngomdlavuza webele nowekholoni, kepha hhayi zonke izinhlobo zomdlavuza ().

Yize lezi zifundo zibheke kuphela kumazinga kavithamini D hhayi ukuthi ivithamini litholakale kanjani, ukubuyekezwa kwezifundo eziphenya ukuxhumana phakathi kobisi lobisi nomdlavuza kutholakale ukuthi bekuvikela ekulweni nomdlavuza wekhaladi, isinye, isisu nomdlavuza webele ().

Vitamin D kanye nezifo ezizimele

Izinga eliphansi le-vitamin D livame ukubonwa kulabo abanezifo ezizimele, kufaka phakathi: ()

• Hashimoto’s thyroiditis
• isifo samathambo
• i-multiple sclerosis
• uhlelo lupus erythematosus
• thayipha isifo sikashukela esingu-1
• ukhwekhwe
• Isifo sikaCrohn

Akucaci ukuthi amazinga aphansi aqala noma angumphumela wezifo ezizimele, kepha olunye ucwaningo luveza ukuthi ukuthola uvithamini D omningi ekudleni kwakho kungasiza ukuvimbela noma ukuphatha lezi zimo.

Kuyathakazelisa ukuthi olunye ucwaningo ngohlobo lwesifo sikashukela sohlobo 1 lukhombisa ukuthi izingane ezithola uvithamini D omningi zisencane zisengozini ephansi yalesi simo ().

Ukwengeza, ukuthatha imithamo eyengeziwe ye-vitamin D kukhonjisiwe ukwenza ngcono izimpawu futhi kunciphise ukuqhubeka kwezifo ezizimele njenge-psoriasis, multiple sclerosis, i-rheumatoid arthritis, kanye nesifo se-autoimmune disease (,,,).

Ngaphezu kokusiza ukugcina impilo yethambo, uvithamini D udlala izindima eziningi ezibalulekile emzimbeni wakho. Ukuthola uvithamini D omningi obisini oluqinile noma eminye imithombo kungasiza ekunciphiseni ubungozi besifo senhliziyo, umdlavuza nezifo ezizimele.

Inani likavithamini D obisini

Ngokwengxenye enkulu, ubisi nobisi olususelwa ezitshalweni oluqiniswe ngovithamini D luqukethe amazinga afanayo evithamini.

Ngezansi amanani kavithamini D enkomishini engu-1 (237-ml) ekhonza izinhlobo ezahlukene zobisi (,,,,,,,,,,,)):

• ubisi lonke (luqinisiwe): I-98 IU, i-24% ye-DV
• Ubisi olungu-2% (luqinisiwe): I-105 IU, i-26% ye-DV
• 1% ubisi (luqinisiwe): I-98 IU, i-25% ye-DV
• ubisi olungafakwanga (luqinisiwe): I-100 IU, i-25% ye-DV
• ubisi lwenkomo eluhlaza: trace amanani, 0% we-DV
• ubisi lomuntu: 10 IU, 2% we-DV
• ubisi lwembuzi: I-29 IU, i-7% ye-DV
• ubisi lwesoya (luqinisiwe): I-107 IU, i-25% ye-DV
• ubisi lwe-alimondi (luqinisiwe): I-98 IU, i-25% ye-DV
• ezinye izindlela zobisi ezingenasiqiniseko: 0 IU, 0% we-DV

Ubisi olungavikelekile nge-vitamin D, kanye nobisi lwebele lomuntu, kuphansi kakhulu ku-vithamini, ngakho-ke labo abaphuza la mabisi angenaziqiniseko kufanele bazame ukuthola uvithamini D wabo enhlanzini enamafutha noma isengezo.

Ingcuphe yokuthola uvithamini D omningi kakhulu obisini oluqinisiwe iphansi kakhulu.

Ubuthi buka-Vitamin D benzeka lapho ngaphezu kwe-150 ng / ml yesakhi somzimba sikhona egazini lakho, okuvame ukwenzeka kuphela kubantu abathatha imithamo ephezulu kavithamini D kwifomu lokungezelela isikhathi eside ngaphandle kokuhlolwa njalo amazinga abo egazi ().

Lonke ubisi lobisi olucutshungulwayo kanye nezinye izindlela eziningi zobisi ziqinisiwe cishe nge-100 IU kavithamini D ngokudla ngakunye. Ubisi oluhlaza alunalutho olungeziwe kulo, ngakho ngokwemvelo luphansi kakhulu ku-vitamin D.

Okubalulekile

Yize kungebona bonke abakhiqizi bobisi ababhala kanjalo kwilebula langaphambili, cishe lonke ubisi lobisi olucutshungulwayo lucebiswa ngo-vitamin D.

E-United States, akuphoqelekile ukuyifaka obisini, kepha abakhiqizi abaningi bengeza cishe i-100 IU kavithamini D kukomishi ngamunye we-1 (237-ml) ngamunye. Amanye amazwe afana neCanada ayalela ukuthi ubisi luqiniswe.

Ukuphuza uvithamini D kungasiza ukukhulisa amazinga wakho wevithamini, okubalulekile empilweni yethambo.Futhi, kunganciphisa ubungozi bokugula okungalapheki, kufaka phakathi isifo senhliziyo, umdlavuza nezimo zokuzivikela komzimba.